Eia nā meaʻaiʻehā no ka naʻau ikaika
ʻO nā filemia o nā'ōpala, nā'ōmaʻa, nā pea, nā pīni, nā pīni, nā lelo a me ka palaoa a me nā huapalaoa a pau, e hoʻemi i ke kiʻekiʻe o ka "cholesterol" (lipoproteins haʻahaʻa), a laila e ho'ēmi ai i ka maʻi o ka maʻi maʻi. ʻO Folic acid, kahi i loaʻa i loko o nā hua'ōmaʻomaʻa, nā pi a me nā lelo, e ho'ēmi i ke kiʻekiʻe o homocystine - he amino acids e hiki ai ke hoʻonui i ka maʻi o ka maʻi maʻi. ʻO ka omega-3ʻonika momona,ʻo ka nui o nā huapalapala (ʻo ia hoʻiʻo walnuts) a me nā iʻa momona, kāohi i ka paleʻana i ke anʻa, kōkua ka hoʻopukaʻana i nā moku kūiki a hoʻohaʻahaʻa i ka kiʻekiʻe o ka lipoproteins haʻahaʻa loa - ka momona koko, ka mea e ulu ai i nā maʻi maʻi. ʻO nā momona momona i nā meaʻai e like me nāʻoliva, kaʻoliva a me kaʻailaʻaila mai nāʻanoʻano a me nā nūnū e hoʻemi i ke koko cholesterol. ʻOi, nā momona momona,ʻaʻole e like me ka momona polyunsaturated, uaʻoi aku ke kūʻokoʻa i ka paleʻana, ka hana e hōʻino ai i nā pūnaewele a me nā kinā. ʻO nā momona momona i loko o kaʻiʻoʻulaʻula, ka pata a me nā puaʻa momona, hoʻonui i ka cholesterol, kāpili i nā kekona, no laila e pale aku i kēia mau huahana a iʻole e kau i ko lākou hoʻohana. Me kā mākouʻoihana, hiki iāʻoe ke hoʻohana i nā pōmaikaʻi a pau o nā meaʻai maikaʻi a me ka hoʻomaopopoʻana i kēia mau meaʻono. E lawelawe iā lākou i ka papaʻaina - aia kahi ala maikaʻi e hōʻike ai i kou hopohopo no ke olakino o kahi mea aloha.
Kāpīpī me ka meaʻanuʻu mīpī (a me ka mānapa me ka papa o nāʻoliva)
4 lawelawe
Hoʻomākaukau: 10 mau minuke
Hoʻomākaukau: 15 mau minuke
2 teaspoons o kaʻailaʻaila; 2 pālua nā meaʻokiʻoki; 2 cloves kele; 1 hiki (800 g) o nā pūʻano hiki ke paʻi, hoʻokuʻu; 1h. he kinai o ka oregano maloʻo; 1/2 tsp honua pepaʻeleʻele; 1/4 kapu kīʻaha hou; 1 paʻi o ka palaoa palaoa (230 g),ʻokiʻokiʻia i mau'āpana 1.5 kapuaʻi lahilahi; 230 g o ka spaghetti mai ka palaoa palaoa palaoa. ʻO Tapenade kahi pāpale no nā kāpuni, i kapaʻia ma ka Mediterranean Mediterranean he "caviar o ka poʻeʻilihune", 1/2 kapu o nā olive Helene o ka "Kalamata"; 1/4 kapu o nāʻoliva uliuli i huaʻia me ka paprika'ōmaʻa; 1 tbsp. he paila o ka huelo wai; 1 ka'ōpala o ke ālaʻiʻaila maikaʻi loa.
Kāhua:
E puhi i ka umu a 175 ° C. No ka kukeʻana i ka mīkini, e hoʻonā i kaʻaila ma luna o ka mahana wela i loko o ka'ōmole. E kau i ka papalina a me ke kele a me ka puhi no 2 mau minuke. E hoʻomoʻi i nā'ōmato, oregano a me kaʻeleʻeleʻeleʻele a lawe mai i kahiʻeha. E ho'ēmi i ka wela, e uhi iā ia me ka uhi a hoʻokuʻu no 10 mau minuke. E kau i nā'āpana o ka bagu ma kahi pepa bakipi. E hoʻokomo i loko o ka umu a e hoʻomoʻa no 10 mau minuke a ma keʻano o ka palaoa. Eʻai i ka spaghetti, e hoʻohemo i ka wai a hoʻokaʻawaleʻia. No ka hoʻomākaukauʻana i ka papa hana, ma ka papa hana meaʻai e hui pū i kaʻoliva, ka'opi a me ke kāleka aʻoki loaʻia i kahi pākuʻi likeʻole. E hohola i ka spaghetti ma kahi pālana a me ka topena topena me ka'ōmato. E hohola i ka palaoa me ka hoʻomākaukau a lawelawe pū me ka pasta. NĀ KULA NĀ KUMU KULA NO NĀ KAUA (1/4 kīʻaha o ka paʻi me ka mihī, 2 punetēpē o ka hoʻomākaukau a me 2 paʻi), 14% momona (6 grams, 1 g momona momona), 71% mau lāʻau hamo (71 g), 15% mau proteins (15 g), 13 grams o ke fiber, 190 mg o ka calcium, 4 mg o ka hao, 818 mg o ka sodium, 402 kcal.
5 nā pākeke e pono ai ka naʻau, kahi āu e lawe ai meʻoe
1) ka'ōmole a me ka pua (80-100 kcal, 0.5-1 g ka momona, 0 g momona momona, 3-4 g o ke fiber);
2) 5 nā meaʻala Helene o ka "Kalamata" (45 kcal, 4.5 g momona,ʻO ka momona momona, 0 g fiber);
3) 1 paʻi o ka "manawa" oatmeal (130 kcal, 3 g momona, 0.5 g ka momona momona, 2 g o ke fiber);
4) 30 g'alemona, walnuts a iʻole'elepeke (165-185 kcal, 14-18 g momona, 1.4-2 g momona momona, 1-3 grams o ke fiber);
5) 1 sandwich me ka wai pīnī pēpili (2 pai o ka palaoa palaoa, 1 punetēpē ka pipi pēpē me ka momona momona liʻiliʻi: 235 kcal, 7 g momona, 1 g momona momona, 7 gʻohe)
ʻO Tilapia me ka huameʻa «Romen», nā'okenaʻulaʻula a me nā kohu
4 lawelawe
Hoʻomākaukau: 10 mau minuke
Hoʻomākaukau: 15 mau minuke
4 lau nui o ka "Salakiko"; 4 mau puʻupuʻu o ka tilapia (140 g i kēlā me kēia); hiki ke hoʻololiʻia me ka halibut; kaʻaila no ke kāhiliʻana; paʻakai a me ka lepoʻeleʻeleʻeleʻele eʻono; 4 teaspoons o ka mīmū me ka huapalaoa nui; 4 mauʻalaniʻulaʻula; 4 tbsp. nā puna o ka huelo; 1 ka'ōmole'ōpiopio mai ka palaoa a pau.
Kāhua:
E ho ohumu i ka umu a 200 ° C. E hoʻolāʻau i kahi pāhao pāpaʻu nui me kaʻaila. E kau i nā lau o ka sāleta ma nā kāwele pepa a e pīpī i ka wai. E uhi i nā lau me kahi papa'ē aʻe o nā kāwele pepa a hoʻokomo i loko o ka umu umauma me 10 mau kekona e hoʻonoa i nā lau. E kau i nā lau kaomi i luna o kahi papaʻaina a kau kahi'āpana tilapia ma kēlā me kēia pepa (ma'ō a). Hiki i ka iʻa ma luna me ka paʻakai a me ka pepa, a laila ka momona 1 teaspoon o ka sinapi. ʻO ka mākeke, e hoʻokomo i nā'āpana a me ka 1 tsp capers. E'ōwili i kēlā me kēia'ōlani me ka lau saladi. E kau i ka iʻa i'ōpokiʻia (ka hōʻailona) i loko o ka pepa bakena i hoʻomākaukauʻia a uhiʻia me ke kī. E puhi no ka 15 mau minuke a maʻemaʻe ka iʻa. I ka hoʻomākaukauʻana o ka iʻa, e kuke i ke kahu hānai: i loko o ka'aniani liʻiliʻi, e hoʻolapalapa i 1/3 kapu wai. E kau i loko o kahi hānai a hemo i ka wela. E waiho i ka'ōhū no 5 mau minuke e hoʻokipa i ka wai. E mālama i nā iʻa i'ōwiliʻia i ka salakeke ma luna o kahi pāpale me kahi couskous. ʻO ke kumu waiwai kūpono ma kēlā me kēia lawelaweʻana (1 tilapia pū me ka salame a me ka 1L cup couscous), 11% momona (4 g, 0 g momona momona), 60% kahīpona (48 g), 29% protein (23 g), 8 g fiber, 73 mg o ka calcium, 4 mg o ka hao, 219 mg o ka sodium, 318 kcal.
Ka Hale Kalikimaka me Apple Chutney Sauce
4 lawelawe
Hoʻomākaukau: 10 mau minuke
Hoʻomākaukau: 15 mau minuke
4 hapa o ka moa moa me ka iwiʻole a me ka pele (115 g); kaʻaila no ke kāhiliʻana; 2 tbsp. nā puna o ka palaoa; 2 pākī liʻiliʻi i nā'ōpū iʻa; 1/2 kīʻaha o nā meaʻai me nā meaʻala; 1/4 ke kīʻaha pāʻani liʻiliʻi; 2 nā'ōpūʻono a me ka'ōpū,'ōpala aʻokiʻoki i loko o nā pahu. 1/4 hue wai; 2 tbsp. ka puna o ka'ilianiʻulaʻula iʻulaʻula; 2 tbsp. nā puna o nā māla waina; 2 tbsp. nā puna o ka vineka waina; 1/2 tsp o ke kinamona; 2 mau kīʻaha o kaʻaila, ka lauiki wikiwiki i kālaiʻia; ka paʻakai a me ka lepoʻeleʻeleʻeleʻele eʻono ai.
Kāhua:
E ho ohu i ka umu a 220 ° C. ʻO kaʻaila he pepa bakena nui. E holoi i nā kāpili me ka wai a maloʻo. E kau i ka meaʻai ma ka kelepuni kīʻaha, e uhi i kahi pāʻani o kahi kiʻiʻoniʻoni a hoʻohana i kekahi'āpana wīwī nui, pinepine a me ka hamo hamu e paʻi i ka'ōmole iʻole eʻoi aku ka lahilahi o ka'ōmaʻomaʻu ma mua o 1.5 knm. I loko o ke kīʻahaʻuʻuku, nininiʻia i loko o ka palaoa a'ōwili i kaʻiʻo ma loko o nāʻaoʻaoʻelua. E hoʻoulu i ka palaoa. E pīpī i nā'ōpū'ōpū i'ōʻia i loko o kahi'ē pāpaʻu a me kaʻaila i loko. E kiʻi i kahi kīʻahaʻuʻuku a hui pū i ka palaoa a me ka walnuts. E'ōwili pono i kaʻiʻo i loko o kēia hui. E hoʻokuʻu i ka moa i loko o kahi pepa hana palaoa a kāpīpī i ka topena o ka meaʻai me kaʻaila. E hoʻomoʻa i ka umu no 15 mau minuke a hiki i ka mākaukau o kaʻiʻo. I ka moaʻana o ka moa, e kuke i ka "Chattery". No ka hanaʻana i kēia, ma keʻano kāpena liʻiliʻi e lawe mai i kaʻeha b o nā meaʻai (mai nā'ōleʻa a me ka kinamona e komo pū) ma ka mahana wela. E ho'ēmi i ka wela, e uhi a me ka kuke no nā minuke 10 a hiki i ka hāʻuleʻana o nā'ōleʻa maʻemaʻe a maloʻo ka wai (e hoʻoulu i ka paila, i ka'ōmaʻomaʻi i nā'ōlaʻi me ka'ōmole a pestle). No ke kukeʻana i ka laiki, e hoʻolapalapa iʻelua mau kīʻaha wai ma loko o ka'ōmole. E ninini i ka laiki, hoʻemi i ka wela, uhi a hoʻomehu honua no kahi mau minuke 10 a hiki i ka hoʻopauʻana o ka wai a pau. E kau i kaʻiʻo ma luna o nā pāʻani, e ninini i ka lole a lawelawe me kahi laiki laiki. ʻO ke kumu waiwai kūpono ma kēlā me kēia lawelawe (1 hapa umauma manawa, 2 punetēpē meaʻanuʻu "Chattie" a me 1/2 kīʻaha laiki), 18% momona (10 g, 1 g momona), 52% mau'ōpona (64 g), 30% 'aehu (37 g), 5 g fiber, 46 mau konaiki, 2 mg hao, 500 mg sodium, 489 kcal.